Evelyn Reed low fodmap falafel. yep, it’s real. and it doesn’t suck. no bloating, no garlic revenge, no “omg why did I eat that” moment two hours later. crispy edges, soft middle, all herb-y and cumin-y and good.
vegan. gluten-free. and your gut won’t scream after.
Ingredients Needed
- 250g frozen edamame, defrosted: protein-packed, low FODMAP magic beans.
- 50g coriander: fresh, not dried. adds green, bright punch.
- 50g parsley: flat-leaf, not curly. big flavor, low fermentable.
- 40ml olive oil: extra virgin or light — doesn’t matter much.
- 4–5 spring onion greens: the green part only — no white bulbs (high FODMAP).
- 1–2 pickled garlic cloves (optional): only if tolerated — skip if unsure.
- 3–4+ tsp cumin: bold, earthy. start with less, taste as you go.
- 40g+ light buckwheat flour: holds it together without gut rage.
- 1 tsp gluten-free baking powder: adds a tiny lift.
- 2–4g table salt: go slow. this stuff sneaks up fast.
- Pepper to taste: no limits here.
- Optional: 1 tbsp sesame seeds: crunch boost, totally optional.
How To Make Low FODMAP Falafel
Make the Base:
throw the edamame, parsley, coriander, oil, spring onion tops, and pickled garlic (if using) into a food processor. blend till it’s chunky-pasty. not baby food, not salad. you’ll know.
Add the Dry Stuff:
scoop it into a bowl. stir in cumin, buckwheat flour, baking powder. test the texture — should hold shape. if not, a bit more flour. salt? go super slow. mix, taste, wait. add more only if bland.
Shape the Falafel:
oil your hands a little. roll mix into 10 balls — not huge. think ping pong ball vibes.
To Shallow Fry:
heat oil in a small saucepan — enough to cover halfway up a falafel. test with one ball — should sizzle hard. flip once golden on bottom. cook the other side. remove, drain on rack.
To Bake:
oven to 200°C / 400°F. line tray. oil your hands a little each time. place falafels spaced apart. bake 20 mins. don’t overbake — they dry out like chalk.
Recipe Tips
- skip garlic if you’re unsure — even pickled.
- buckwheat flour keeps things together without gut sabotage.
- don’t over-blend — chunky texture = better bite.
- baked ones are drier — serve with sauce or dip.
How to Store & Reheat
- Room Temperature: not recommended. store chilled.
- Fridge: keeps 3–4 days in airtight container.
- Freezer: freeze cooked falafels up to 1 month. Reheat in oven or skillet, not microwave.
Nutrition Facts (Approx. per 2 falafels)
- Calories: 110
- Sodium: 140mg
- Protein: 6g
- Fat: 5g
- Carbs: 10g
- Fibre: 2g
- Sugar: 1g
FAQs
Can I use canned chickpeas instead of edamame?
Not anymore. New FODMAP data says nope. Stick to edamame.
What flour is safe for low FODMAP falafel?
Light buckwheat flour — no gut issues, holds together.
Can I bake instead of fry?
Yep, just know they’ll be drier. Serve with tahini or yogurt sauce.
Are spring onions low FODMAP?
Only the green tops. Toss the white bulbs — those are high FODMAP.
Is pickled garlic really safe?
Sometimes. Depends how it’s made and how your gut handles it. Skip if unsure.
Low FODMAP Falafel Recipe
Course: DinnerCuisine: Middle EasternDifficulty: Easy10
servings25
minutes40
minutes110
kcalherby, crispy falafel made with low FODMAP edamame — vegan, gut-safe, and surprisingly easy to eat without pain.
Ingredients
250g frozen edamame, defrosted
50g coriander
50g parsley
40ml olive oil
4–5 spring onion greens
1–2 pickled garlic cloves (optional)
3–4+ tsp cumin
40g+ buckwheat flour
1 tsp gluten-free baking powder
2–4g salt
Pepper to taste
Optional: 1 tbsp sesame seeds
Directions
- Blend edamame, herbs, oil, spring onions, garlic (if using) into paste.
- Stir in cumin, flour, baking powder, salt, pepper. Adjust texture.
- Shape into 10 balls with oiled hands.
- Fry in hot oil or bake at 200°C for 20 mins.
- Serve hot. Store or freeze extras.
Notes
- chickpeas used to be okay — now they’re out.
- go light on salt — mixture gets salty fast.
- don’t skip chilling dough if it feels sticky.
- use sesame seeds if tolerated — adds texture.
